Comparing Nutrients in 500 calories Puddings, chocolate, ready-to-eat VS Baked Red Potatoes

Weight per 500 calories

• Puddings, chocolate, ready-to-eat: 352g
• Baked Red Potatoes: 575g

Puddings, chocolate, ready-to-eat have 1.6 times more energy per 100g than Baked Red Potatoes. It has average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Puddings, chocolate, ready-to-eat or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	14% 4.45g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	1.2% 3.52mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.3% 81g	86.6% 113g	130g per day for Men 19-50 years
Sugars	83.4% 60.5g	11.3% 8.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	3.5% 2.53g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	% 3.16g	g per day for Men 19-50 years
Sucrose	% 54.6g	% 2.6g	g per day for Men 19-50 years
Fiber	0% 0g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	13% 7.36g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	5.48% 49.3μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.04% 0.085mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.88% 0.063mg	94% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.64% 10.6μg	38.8% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.2% 0.32μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.17% 1.06mg	80.5% 72.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.28% 1.1mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.76% 2.1μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	18% 180mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	56% 4.47mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	15% 63.4mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	43.2% 0.99mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28% 197mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	19% 648mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	35.7% 535mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	6.6% 245g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Puddings, chocolate, ready-to-eat vs Baked Red Potatoes:

• Puddings, chocolate, ready-to-eat have 8.6 times more Vitamin A, more Vitamin B12 and 2.4 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.9 times more Vitamin B1, 21.2 times more Vitamin B3, 2.3 times more Vitamin B5, 19.2 times more Vitamin B6, 14.7 times more Vitamin B9, 68.6 times more Vitamin C and 7.6 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 500 kcal.
• Both Puddings, chocolate, ready-to-eat as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Puddings, chocolate, ready-to-eat vs Baked Red Potatoes:

• Puddings, chocolate, ready-to-eat have 3.5 times more Calcium and 7.8 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.1 times more Copper, 2.5 times more Magnesium, 2.4 times more Manganese, 2.1 times more Phosphorus, 4.8 times more Potassium, 1.9 times more Zinc and 1.8 times more Water than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Baked Whole Red Potatoes have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Puddings, chocolate, ready-to-eat have 18.8 times more Fat, 19.3 times more Saturated Fat and 7.4 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 12.2 times more Omega 3, 1.4 times more Carbohydrate, more Fiber and 1.8 times more Protein than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Baked Whole Red Potatoes have similar amounts of Energy per 500 kcal.
• Both Puddings, chocolate, ready-to-eat as well as Baked Whole Red Potatoes have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.